CrossFit OwnIt – OwnIt at Home


Metcon (Time)

Sunday wod:


2 min cardio

PT / LS / GM

Sampson Stretch

Wrist Stretches

10 Elbow rotations with bar

Find a PVC, broom stick or dowel and complete for QUALITY:

2 rounds:

10 Pause Front Squat

10 Power Position Power Clean

10 Hang Power Clean (above the knee)

10 Power Clean

10 Power Clean + Front Squat

10 Cleans

If you have a barbell you can use it. If you have weights, add weight on round two and reduce the reps to 5 of each movement.


Metcon (Time)

3 rounds of:

100 meter Overhead Carry

1 minute Deadbugs

1 minute Superman hold

Find any weight(s) you can hold for carry. You can do 1-arm (switch half-way) or 2-arm. A plate, backpack, or any object will work.

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